Saturday – 150425

WOD

In teams of 2-3, Complete 3 rounds of:

Pull partner on sled around loop
10 Tire Flips
2 Rope Climbs each – alternating
20 Burpee Box Jumps each – alternating

Leave a Comment

Filed under Uncategorized

Friday – 150424

Strength

5-3-1 Program Week 4 – See spreadsheet for details
or if all 4 lifts have been completed this week
4 Rounds of:
5 Chin Ups
15 Hip Extensions

Raydan’s Going Away WOD

For time:
100 KB Swings (55/35)
w/ 3 Burpees EMOM
then,
100 Box Jumps (24″/20″)
w/ 6 Double Unders EMOM
then,
50 Wall Balls (20/14)
w/ 5 Med Ball Sit Ups EMOM
Tonight is the night!  Join us at Braun Taphouse and Grille for some food, fun, and tears as we say goodbye to Raydan and wish her luck on new journey!  We’ll be there around 6:30.  Get more details HERE.

Leave a Comment

Filed under Uncategorized

Thursday – 150423

Strength

5-3-1 Program Week 4 – See spreadsheet for details

WOD

For time:
500m Row
   then,
50-40-30-20-10 of:
Double Unders
Sit Ups
Get details on Raydan’s going away party HERE.

Leave a Comment

Filed under Uncategorized

Wednesday – 150422

Strength

5-3-1 Program Week 4 – See spreadsheet for details

WOD

7 sets for max load of:
Bear Complex
  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press

 

Leave a Comment

Filed under Uncategorized

Tuesday – 150421

Strength

5-3-1 Program Week 4 – See spreadsheet for details

WOD

7 Rounds for time of:
200m Run
7 Deadlifts (225/155)
5 Strict Handstand Push Ups

Leave a Comment

Filed under Uncategorized

Monday – 150420

Strength

5-3-1 Program Week 4 – See spreadsheet for details

WOD

10-9-8-7-6-5-4-3-2-1 for time of:
Overhead Squats (135/95)
w/ 1 round of Cindy between each round*
*1 Round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Squats
Join us this Friday night at Braun Taphous and Grille to say goodbye to Coach Raydan as she gets ready to move half way across the world to continue spreading fitness!  Click here for details.

Leave a Comment

Filed under Uncategorized